Wipeout
Workout Details
AMRAP in 20 Minutes:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace to avoid burnout; break the reps into smaller sets if necessary.
- 2For Thrusters and Power Curls, focus on form first, then increase weight as fatigue sets in.
- 3Consider micro-resting between movements by putting down the barbell briefly, keeping the heart rate manageable.
- 4Aim to keep the Bike calories on target; plan a consistent effort to help maintain speed throughout the WOD.
- 5Focus on breathing to help pace your efforts during the Assault Air Bike.
Safety Considerations
Technical Focus
Ensure knees track over toes during lunges and maintain a neutral spine in all movements.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Set a moderate pace to increase heart rate.)
Mobility Stretches:
- 5 per leg Hip Flexor Stretch - 30 sec(Focus on opening the hips.)
- 10 Shoulder Dislocates - 1 min(Use a band or PVC pipe.)
- 10 per leg Leg Swings - 1 min(Front-to-back and side-to-side.)
Activation Mini-WOD:
2 rounds- 10 Air Squats(Keep the chest up and engage the core.)
- 10 Push Press (empty bar or light weight)(Focus on driving through the legs.)
- 30 sec Plank(Engage the core and keep a flat back.)
Scaling Options
Intermediate
Reduce weight by ~20% and adjust difficulty appropriately.
- 1
thrusters
Use a lighter barbell.
Weight: 110/75 lbs (50/34 kg)
- 2
power curls
Use a lighter barbell.
Weight: 110/75 lbs (50/34 kg)
- 3
back lunges
Use a lighter barbell.
Weight: 110/75 lbs (50/34 kg)
- 4
assault air bike
Maintain the same calorie target.
Scaled
Reduce weight by ~40% and lower intensity as needed.
- 1
thrusters
Use a lighter barbell.
Weight: 80/55 lbs (36/25 kg)
- 2
power curls
Use a lighter barbell.
Weight: 80/55 lbs (36/25 kg)
- 3
back lunges
Use a lighter barbell.
Weight: 80/55 lbs (36/25 kg)
- 4
assault air bike
Reduce calories to 8.